Join Hundreds of Women who've Discovered that the Secret isn't Eating less — it's Eating Smarter.
Discover the real reason midlife metabolism shifts — and how to unlock fat loss without more cardio or less food
• The 5 hidden signs your metabolism is in
“Hormonal Lockdown”
• Why belly fat after 40 isn’t a calorie problem — it’s a signaling problem
• The protein + timing strategy that lowers insulin naturally
• A simple 48-hour reset to restore energy, sleep, and fat access
If you're reading this.....
You probably feel like your body changed the rules overnight.
The workouts that used to make you feel strong now leave you drained.
The foods that never used to be a problem suddenly settle around your midsection.
You’re doing your best — but nothing seems to work the way it used to.
And the advice out there?
“Eat less. Move more.
”As if you haven’t already tried that a hundred times.
Here’s the truth:Your willpower isn’t broken.
Your body isn’t failing you.
Your hormones shifted — and no one handed you the new playbook.
You don’t need another generic program. You need a system built for this phase of life.
After coaching thousands of women, I realized something:
Most programs focus on calories.But midlife fat gain isn’t just a calorie problem — it’s a hormonal one.
As estrogen levels decline in perimenopause and menopause, insulin sensitivity often drops.
That means your body becomes more likely to store fat — especially around the midsection — even when you’re eating the same way you always have.
So when you try to fix it by eating less or doing more cardio…you often make the problem worse.
The F.A.S.T System was designed to work with your hormones — not against them.
Instead of restriction and exhaustion, we focus on:
•Stabilizing blood sugar
•Supporting healthy stress response
•Preserving lean muscle
•Creating sustainable metabolic flexibility
This is why it works when other programs stop working.
"I absolutely LOVE this program! I spent the last 2 years trying to improve my health and lose weight, but nothing worked. The F.A.S.T. program has become a new way of life for me. I never feel deprived, and my body loves it. I just completed the 8 week program and lost over 23 lbs and 6 inches off of my waist! My sleep has improved and so have my periods (less painful and shorter in duration). Even my hair stopped falling out. I can tell that this program is helping me to balance my hormones. I 10/10 recommend it to anyone, especially women 40+"
-Nelinda Lopez, Age 45
What is F.A.S.T?
A — Accountability That Turns Intention into Action
Information alone doesn’t create transformation, ACTION is needed. Lasting change doesn’t come from motivation as that comes and goes. It comes from consistent action. The FAST Method provides the structure and support that helps you stay on track even when life gets busy.
F.A.S.T. is the signature method I developed to help women over 40 build strength, reduce stubborn fat, and finally feel in control of their health again.
Most fitness programs only address one piece of the puzzle.
They focus on workouts. Or diet. Or hormones.
But real transformation requires a complete system.
That’s why I created The FAST Method — a four-part framework designed specifically to help women over 40 rebuild strength, improve metabolism, and regain confidence in their bodies.
Here’s how it works:
F — Fasting, Done Strategically.
Not extreme. Not punishing. Not one-size-fits-all. We use structured intermittent and extended fasting windows to regulate blood sugar, and support fat loss in a way that works with your body — not against it.
S — Self-care, Sleep & Stress Management
Hormones, sleep, recovery, and stress play a massive role in body composition after 40. This pillar focuses on supporting your nervous system and recovery so your body can actually respond.
T — TRAINING
The right training builds lean muscle, protects your joints, and keeps your metabolism strong. FAST workouts focus on functional strength, with most sessions completed in 30 minutes from home. This isn’t about Bulking (not likely for women) . It’s about getting lean and strong.
When These Four Elements Work Together
•Fat loss becomes easier.
•Energy improves.
•Strength increases.
•Confidence returns.
Because when your body and lifestyle are aligned, transformation stops feeling like a constant struggle.
'I had many Aha moment from the F.A.S.T Program. I now understand fasting, hormones, strength exercises, ketosis, and stress management. I changed my lifestyle, and I love the new me. I have lost 23 pounds of my 40 pound goal. On and upward - consistency is the 🔑 key. Thanks Shondelle Solomon'
-Marika Guyton, Age 59
After years of coaching women in this stage of life, I’ve heard many of the same concerns.
And they’re completely valid.
“Fasting sounds extreme".
Anything unfamiliar can feel intimidating.
But fasting isn’t extreme — it’s biological.
Before grocery stores and Door Dash, humans regularly went MANY hours without eating.
Your body is designed for periods of rest from digestion.
When used strategically and introduced gradually, fasting can improve metabolic flexibility, support insulin sensitivity, and help your body access stored fat more efficiently.
And you’ll never be asked to do anything you’re not ready for.
“I’ve tried everything. Nothing works:.
Most programs focus only on calories.
But midlife weight gain is often driven by changes in insulin sensitivity, stress, sleep, and hormonal signaling.
If those factors aren’t addressed, simply eating less rarely works long term.
The FAST Method focuses on the underlying metabolic patterns, not just surface-level symptoms.
“My life is too busy.”
That’s exactly why this system works.
Instead of constant snacking, endless meal prep, and obsessing over macros, the FAST Method simplifies your routine.
Less decision fatigue.
Less food noise.
More structure.
“I hate the gym.”
Perfect.
You don’t need one.
F.A.S.T workouts are efficient strength sessions designed to be completed in about 30 minutes from home, with minimal equipment.
Because the best program is the one you can actually sustain.
“Maybe this is just how my body is now…”
This one breaks my heart — because it’s not true.
Your body isn’t broken. It’s adapting to hormonal changes.
When your strategy changes to support those shifts, your body can respond very differently.
You’re not stuck.You just need a smarter approach.
If any of these thoughts crossed your mind…you’re exactly who this program was designed for.
This is not about shrinking yourself (althought that will happen)
It’s about rebuilding your metabolism in a way that works for this stage of life — with structure, intelligence, and support
🎥 The FAST Hormone Blueprint (8 Weekly Coaching Modules)
($297 value)
Stop guessing. Start executing.
These step-by-step modules teach you how to:
• Work with your hormones — not against them
• Use fasting intelligently for women 40+
• Structure meals to reduce hormonal belly fat
• Build lean muscle to protect metabolism
• Create sustainable habits that fit real
This your roadmap. No more piecing together Instagram advice.
🗓 Two PRIVATE Coaching sessions With me per month, we meet one-on-one via Zoom
($300 value, VIP UPGRADE)
We:
• Troubleshoot plateaus
• Adjust your nutrition and training
• Address stress, sleep, and hormone blocks
• Refine your strategy
This is where personalization happens.
📞 Weekly Live Group Coaching ($400 value)
Every week we meet live in a group setting via ZOOM.
Bring your questions.
•Get coached in real time.
•Learn from women walking the same path.
•You won’t disappear inside FAST.
•You’ll be seen, supported, and challenged
🏋🏽♀️ 8 Weeks of At-Home Strength Training ($197 value)
Strategic 20-30 Min workouts designed specifically for women 40+
• Build lean muscle
• Support joint health
• Boost metabolism•
•Fit your real schedule
•No random workouts.
•No gym intimidation.
•Just progression and structure.
.🚨 Priority Support Access ($300 value)
When you hit a roadblock, you don’t wait days for answers.
You get direct access inside the program to:
• Fix issues quickly
• Stay consistent
• Avoid the spiral
Momentum stays intact.
👭 Private FAST Community ($97 value)
Surround yourself with women who:
• Show up
• Share wins
• Ask real questions
• Encourage each other
Environment matters. Energy matters. This room is intentional
✅ Built-In Accountability System ($197 value)
• Weekly check-ins
• Progress tracking
• Coaching adjustments•
• Clear expectations
You won’t start strong and fade.
You’ll finish stronger than you started..
🥗 Monthly 7-Day Fat-Loss Focused Meal Plan ($97 value)
Strategically designed nutrition to help women 40+ reduce stubborn belly fat and support metabolic health.
• Prioritize protein to preserve lean muscle
• Stabilize blood sugar to reduce cravings
• Support hormonal balance
• Designed to specifically target midlife belly fat
• Removes daily “what should I eat?” decision fatigue
• Simple, repeatable meals that drive real results
'Hey Coach, I wanted to give you an update since I have been traveling. I've lost 12 pounds in 8 weeks! I feel amazing! Not bloated any more and lot of energy! When I started this journey, I was not at my best! Bloated, tried lots of different things to feel better and lose weight with no success! The worst was I lost self confidence!
I have learned so much from this program and answered so many questions - why I was not losing/why was always bloated/ why I was not sleeping well/ etc… I learned a new lifestyle!
Alex Aubrey, Age 53
For most of my life, I was the “fit one.
”Fitness wasn’t something I struggled with — it was, and still is a significant part of my identity.
I owned a gym for 17 years.
I coached thousands.
My body responded exactly the way it was “supposed to.
Until it didn’t.
In my late 40s and early 50s, things started shifting.
• I wasn’t overeating.
• I wasn’t skipping workouts.
But suddenly:
• Belly fat wouldn’t budge.
• My sleep was disrupted.
• My libido disappeared.
• Anxious thoughts crept in.
At the same time, I was raising two kids — now 17 and 21 — still showing up as a mom, a coach, and a woman trying to understand her own changing body
That’s when I realized something:
The old rules no longer applied.
So I built a smarter system.
The F.A.S.T. System wasn’t created out of frustration — it was built from education, experience, and testing what actually works for women 40+.
Then 2024 & 2025 happened.
Back surgery.Two knee replacements.
Seven weeks apart.
Two.
That season didn’t create FAST.
It tested it.
And what I proved to myself is this: When you work with your body — even through hormonal shifts and recovery — it responds.
Yes, I graduated from Columbia University.
Yes, I owned and operated Synergize for 17 years.
Yes, I’ve coached thousands.
But what matters most is this:
I know what it feels like to be strong your whole life — and suddenly need a smarter strategy.
F.A.S.T isn’t about chasing your 25-year-old body.
It’s about feeling capable, clear, confident, and in control again.
Shondelle aka Coach, Age 51
Shondelle and her 'Bambinos'
Me in my physical 'Prime', Age 38
When I heard about Shondelle’s F.A.S.T. System, I knew I had to try it. I knew she could reset my body, mind and spirit. F.A.S.T reminded me of the good foods I should be eating and gave me exercise goals and very important, accountability. F.A.S.T taught me the importance of sleep and self care, and how to manage stress and hormones. F.A.S.T. gave me an important sustainable and flexible tool to lose and maintain my weight. Fasting was easy and I did lose the weight I gained from surgery.
-Laurie Cortesi
We are almost four weeks into our F.A.S.T program.You have motivated me to exercise, while helping me to understand to just start right where I am at. I am following your counsel, and I am feeling better about myself and my physical limitations.I am embracing new mental, physical, and health habits that I am sure I will continue to incorporate in my life as I see the changes daily. Biggest surprise of my life - I have learned how to fast and actually enjoy it, especially knowing I am repairing cells and helping my cancer! You promised me I could fast even though I have never been successful, but you taught me how and I am empowered by this accomplishment. I am so excited to see what I will continue to learn, embrace, and take forward in my life over the final four weeks of the F.A.S.T program!
-Pamela Samuel, Age 59
I started this program because I wanted to learn about fasting. I wanted to learn how it worked and the best way to do it. However, I learned that and so much more. This program provided so much education and resources. I learned about hormones, toxins, sleep, stress, reading labels, exercise, breathing, foods, supplements, recipes... Add to this a great coach and a supportive community. So as you can see this program is fabulous. My end result is that I lost 9lbs. and 2.5 in. around my waist. I accomplished this without giving it 100%. You get out of it what you put into it! However, I will continue because this has become my lifestyle. -Nancy Gomez
Real Stories. Real Results.
FAST is FOR You If:
✅You're a woman over 40 who feels like your body changed overnight and nothing you used to do works anymore
✅ You're tired of restrictive diets that leave you hungry, cranky, and eventually lead to weight gain
✅ You want to work WITH your hormones instead of fighting against them every single day
✅ You're ready to commit to 8 weeks of showing up for yourself consistently
✅ You value expert guidance over trying to figure it out alone (again)
✅ You want sustainable habits that fit your real life, not some Instagram fantasy
✅ You're done with quick fixes and ready for lasting transformationFAST is NOT for you if:
FAST is NOT for you if:
❌ You're looking for a magic pill or overnight transformation
❌ You want to eat whatever you want without making any changes
❌ You're not willing to commit to 8 weeks of consistent action
❌ You prefer to do everything alone and don't value coaching support
❌ You're under 40 (this program is specifically designed for hormonal changes after 40)
❌ You're expecting to lose 30 pounds in 30 days (we focus on sustainable, healthy progress)
❌ You're not open to working out or lifting weights at all, even at home.
Apply to Join the 8-Week F.A.S.T. Transformation System
Enrollment for this 8-week experience is intentionally limited to 20 women.
Not because I want it to feel exclusive —but because real coaching requires presence, oversight, and accountability.
If you’re ready to stop guessing and start following a structured, hormone-aware system designed specifically for women 40+…
Submit your application by clicking the link below. It won't take more than 5 minutes.
What Happens After You Apply?
1. Complete the short application (5–7 minutes).
2. We review to ensure this program is the right fit for you.
3. If accepted, you’ll receive enrollment details and onboarding instructions.
4. We begin March 30th
Only 20 spots are available. When they’re filled, enrollment closes.
Q: What is my investment in the F.A.S.T Transformation?
A. The F.A.S.T System is a premium coaching program for women who are serious about transforming their health, strength, and confidence. Because each participant is personally reviewed and accepted into the program, pricing is discussed during the application process. Most women invest between $497–$697 for the full 8-week program depending on the level of coaching and support. Payment plans are available.
Q. What if I can't make the live calls?
A: Every call is recorded and available within 24 hours. Plus, you can submit questions in advance through our private Facebook group, and I'll answer them on the call.
Q: How much time does this require daily?
A: About 10 minutes daily for meal prep planning, plus 30-minute workouts just 3 times per week. This is designed for busy women who don't have hours to spare but need effective, focused action.
Q: What if I have dietary restrictions or food allergies?
A: The meal planning system includes modifications for common restrictions (gluten-free, dairy-free, vegetarian). During our calls, I'll help you adapt everything to work with your specific needs.
Q: I've tried everything before. How is this different?
A: F.A.S.T focuses specifically on hormone balance for women over 50 - not generic weight loss. We're addressing the ROOT CAUSE of why your body changed, not just throwing another diet at you.
Q: What if I don't see results in 8 weeks?
A: If you comply with the F.A.S. T program you WILL see results. If you show up consistently, follow the program, and don't see measurable improvements in how your clothes fit, energy, and sleep, I'll work with you personally during the bonus 30-day support period to troubleshoot.
I am 100% COMMITTED to your Transformation.
DON'T LET ANOTHER YEAR GO BY FEELING STUCK
I know you're tired of:
Feeling like a stranger in your own body.
Trying things that worked before but don't work now.
Wondering if this is just "how it is" after 40.
Here's what I know after 30 years of coaching women:
Your body didn't break overnight, and it won't heal overnight.
But 8 weeks of the RIGHT approach can absolutely change your trajectory.
You have two choices:
1. Keep doing what you're doing and hope something changes
2. Take action with a proven system designed specifically for your hormones
The women who get results are the ones who decide to start.
Questions?
Email me at Shondelle@ShondelleTransforms.com
Ready to feel like yourself again?
Let's do this together! I GOT You!
Shondelle aka Coach
Just Follow The F.A.ST. System® Program for 56 Days. If You Do Not See the Results You and I Agree On, Then I will work with you until you do.
